Manipulating Insulin for Muscle Growth

The Insulin Sensitivity Reset

Want to maximize the anabolic effects of insulin production, minimize the unwanted effects, and get jacked? Here’s how:

Insulin is the hormone that manages blood sugar, but did you know it also helps with muscle growth? That’s right – anabolism, the building phase of metabolism, is triggered by insulin. Let’s take a closer look at its anabolic effects:

1. INSULIN BOOSTS PROTEIN SYNTHESIS

Insulin helps build protein in muscles. It connects with receptors on muscle cells and starts pathways that increase mRNA translation, driving protein synthesis, muscle repair, and growth.

2. INSULIN PREVENTS PROTEIN BREAKDOWN

Insulin stops the system that breaks down most proteins in muscle cells, enabling recovery to occur.

3. INSULIN SUPPORTS GLUCOSE UPTAKE AND GLYCOGEN SYNTHESIS

Insulin helps us use glucose and store glycogen in muscle cells. High insulin levels move glucose into muscle cells and change it to glycogen. This is used as energy during workouts, helping with high-intensity exercises, muscle endurance, and the pump.

4. INSULIN MOVES AMINO ACIDS INTO MUSCLE CELLS

Insulin increases the uptake of essential amino acids like leucine, isoleucine, and valine. This makes them more available for muscle repair and growth.

5. INSULIN HELPS FAT METABOLISM

Insulin helps create fatty acids and stops the breakdown of stored fat. This might not seem directly anabolic, but body fat is needed for hormone production, including testosterone. So, insulin’s effects on fat creation can indirectly support muscle growth by ensuring your body has enough energy stores and hormones, including testosterone.

The Poliquin Approach

Coach Charles Poliquin believed that managing insulin levels with low-carb diets could enhance muscle growth. The key? Maximize the body’s response to insulin by controlling insulin release.

Here’s how to get the most muscle-building power out of insulin without causing the body to develop insulin resistance, according to Poliquin:

• Eat Carbs After Workouts: This increases insulin levels which drive nutrients into muscle cells and promote growth.
• Cycle Carbs for Better Insulin Response: Poliquin suggested carb cycling to improve insulin sensitivity and muscle growth. This means alternating between high-carb and low-carb days to keep insulin levels in check.
• Choose Low-Glycemic Carbs: These carbs are digested more slowly, causing a slower and steadier insulin response. This helps prevent insulin spikes and crashes that can lead to insulin resistance.
• Include Healthy Fats: Fats slow down digestion and help regulate insulin levels. Plus, they provide energy for workouts and hormone production.

By following these guidelines, you can optimize your insulin sensitivity and use it to your advantage for muscle growth. So, don’t fear insulin – embrace it!

Looking to boost your muscle growth and performance? Look no further than Coach Poliquin’s expert advice on insulin and nutrition. With his tips, you can take control of your insulin levels, improve insulin sensitivity, and support energy levels for better workouts. Here are some of his top strategies:

Carb Cycling for Optimal Performance

One of Poliquin’s key strategies is carb cycling, which involves alternating between high- and low-carb days based on your workout intensity and goals. By manipulating your carb intake, you can support energy levels and optimize your performance.

Eat Quality Carbs for Better Insulin Response

Poliquin also stressed the importance of eating high-quality carbs for better insulin response. He recommended nutrient-dense, low-glycemic carbs like sweet potatoes, quinoa, and oatmeal. These provide steady energy without causing sharp spikes in blood sugar and insulin.

Customize Your Nutrition Plan

Poliquin believed that each person should create their own nutrition plan based on their needs, goals, and genetics. By trying different macronutrient ratios and tracking your progress, you can find the best balance of carbs, proteins, and fats for your body.

Get Enough Protein and Fat

Poliquin also highlighted the need for enough protein and fat in your diet to help insulin response and muscle growth. Eat high-quality protein sources like grass-fed beef, wild game, and eggs. He also suggested eating healthy fats, like avocados, nuts, and olive oil, to support hormone production.

Don’t Forget About Sleep

Poliquin knew that sleep was crucial for muscle growth and performance. Plus, adequate sleep helps control insulin sensitivity which supports muscle growth. So make sure you’re getting enough shut-eye!

Simple Strategies to Increase Insulin’s Anabolic Effect

Based on Coach Poliquin’s advice and combined with recent science, here’s a simplified strategy to boost insulin’s anabolic signaling effect:

• Morning Routine: Start your day with a protein-rich breakfast to support repair and growth. Include healthy fats, such as avocados or nuts, to support hormone production.
• Pre and Intra Workout: Consume a serving of Surge® Workout Fuel about 15 minutes before your workout to enhance energy levels and endurance. Drink another serving during training.
• Post-Workout: Eat a meal rich in high-quality carbohydrates and protein within 30-60 minutes after your workout to spike insulin levels.
• Throughout the Day: Focus on nutrient-dense, low-glycemic carbs, such as sweet potatoes, quinoa, and oatmeal. Prioritize high-quality protein sources. Adjust your carb intake based on your activity levels and individual needs.
• Evening Routine: A protein-rich meal or snack before bedtime supports overnight muscle repair and growth. Prioritize sleep to enhance insulin sensitivity.

Resetting the Body to Maximize Anabolic Response

Despite our best efforts, sometimes our bodies become less sensitive to insulin over time. To combat this, Poliquin recommended resetting the body with a low-carb, high-fat diet for a few weeks. This can help improve insulin sensitivity and maximize your anabolic response.

Maximizing Muscle-Building Potential: Boosting Insulin Sensitivity

Insulin is a powerful hormone that signals the body to build muscle and store nutrients. However, as we age and adopt a high-carb lifestyle combined with stress, our body can become insensitive to insulin’s anabolic signal. To make the most of insulin’s muscle-building power, it’s important to re-sensitize your body. Here are some tips to help boost insulin sensitivity:

1. Go Low Carb for a While

Reducing carb intake can keep insulin low and make your body pay attention to insulin when it’s present again. This may take weeks or months, but blood tests like A1C and HOMA-IR ratio can be helpful.

2. Use a Constant Glucose Monitor (CGM)

CGM devices allow you to monitor your response to food and learn how to modulate glucose spikes. The Veri device has been successful with patients and athletes.

3. Exercise, and Not Just by Lifting Weights

Both resistance training and cardio help your body respond better to insulin. Walking after meals can also be a huge tool for regaining insulin sensitivity.

4. Try Fasting

Intermittent fasting can improve insulin sensitivity and help regulate blood sugar levels for more efficient muscle-nutrient uptake. Several weeks of 12-16 hour fasts (4-8 hour eating window) can bump up sensitivity significantly. Fasting can also be done during specific days of the week, alternating days of normal eating and fasting.

5. Stop Being Fat

Extra body fat reduces insulin sensitivity. Maintaining a healthy body weight enhances your body’s response to insulin.

6. Sleep Well

Getting 7-9 hours of quality sleep each night has a huge anabolic payoff.

7. Manage Stress

Chronic stress hurts insulin sensitivity. Find a stress-reducing activity to keep stress levels under control.

8. Consider Supplements

Some supplements, such as alpha-lipoic acid, chromium, and magnesium, may improve insulin sensitivity. ElitePro™ Minerals, Carbolin 19®, Indigo-3G®, and Micellar Curcumin® are some supplements that can help.

By following these simple tips and improving your body’s sensitivity to insulin, you can maximize your muscle-building potential. Keep in mind that everyone’s needs are different, so find the right balance for your goals and lifestyle.

Exploring the Vital Role of Insulin in Human Body

Insulin and Brain Glucose Metabolism

Did you know that insulin plays a crucial role in human brain glucose metabolism? A study conducted in 2002 using 18fluoro-deoxyglucose positron emission tomography revealed the significance of insulin in this process. You can read more about it on PubMed.

Insulin and Muscle Protein Synthesis

Insulin signaling also affects the interaction between muscle protein synthesis and breakdown during and after exercise. A review published in 2014 in Exerc Sport Sci Rev sheds light on this topic. Check it out to learn more about the role of insulin in muscle protein synthesis and breakdown.

Insulin and Muscle Glycogen Synthesis

Another study published in 2021 in Eur J Appl Physiol highlights the role of dietary carbohydrates in muscle glycogen synthesis after strenuous exercise. Insulin plays a crucial role in this process, and the study provides valuable insights into the topic.

Insulin and Amino Acid Uptake

Insulin also affects amino acid uptake and protein turnover in skeletal muscle from exercised rats. A study conducted in 1987 and published in Am J Physiol provides valuable information on this topic.

As you can see, insulin plays a vital role in various bodily processes. Stay informed and keep exploring!